Vegetarian or Vegan Macros

Maddi_InBetweenDays

Hi everyone - I've been having trouble finding a good macro balance being vegetarian. I've lowered my protein ratio on MFP, but I am still constantly over my carbs and fat. I eat lower glycemic carbs and take a fiber supplement, but am falling into the "low carb" paranoia. Have any vegetarians or vegans found a good marco balance for weight loss?

adidrea

To get the recommended amount of protein I believe you multiply your weight by about .35 . There's a general trend of "higher protein = better" going around MFP, but your body seriously doesn't need that much protein.

Here's a list of plant-based foods high in protein:

Almonds - 1/4 cup - 7.4g
Black beans - 1 cup - 15g
Black-eyed peas - 1 cup - 13g
Broccoli - 1 cup cooked - 5g
Brown rice - 1 cup cooked - 9g
Cashews - 1/4 cup - 5g
Chickpeas - 1 cup - 15g
Corn - 1 cup - 5g
Flaxseeds - 2T - 4g
Hemp seeds - 3T - 15g
Kidney beans - 1 cup - 15g
Lentils - 1 cup - 18g
Lima beans - 1 cup - 15g
Navy beans - 1 cup - 16g
Oatmeal - 1 cup cooked - 6g
Peas - 1 cup - 9g
Peanut butter - 2T - 7g
Peanuts - 1 oz - 7g
Pinto beans - 1 cup - 14g
Baked potato - 4g
Quinoa - 1 cup cooked - 6g
Tempeh - 1 cup - 30g
Firm tofu - 4 oz - 10g
Walnuts - 1 oz - 4g

So....it's really not that hard to reach your protein daily if you eat a variety of foods. If you are REALLY struggling I would recommend getting yourself some raw, vegan protein powder (Sunwarrior brand is great). But I really think you can hit your protein naturally. I always go over on carbs but that's because I eat a lot of fruit....I imagine it's a better alternative than going over on carbs by eating Pop-Tarts So I'm not worried. As for fat, just try to get it from good sources like avocados, olive oil or nuts. We weren't born with a calculator, I don't think it's absolutely necessary to calculate our macros perfectly every day. Just eat a balanced diet including a variety of foods and you'll be fine as long as your calories are in check. I hope this helped a little :flowerforyou:

SpazzyMal

I'm on a 1,700-1,800 calorie diet right now, as a vegan, and I try to get less than 200 grams of carbs a day and more than 100 grams of protein. I'm taking protein powder to reach that goal (getting about 70 a day without the powder), but also trying to learn how to eat without needing to. It's still a learning process for me, but I'm finding I am losing weight faster this way. The thing about carbs is that it's so easy to rely on them for the bulk of meals, I've had to limit myself to one carb-centered meal a day, plus my morning fruit. I try to keep my dinner low of carbs and that seems to work for me.

mandylaney

I have made a plan in wich I have :

Total Calories: 1250
Protein: 87
Carbs: 118,4
Fat: 27,5

but I rely on protein bars (or fake meat) and protein powder... otherwise I couldn't keep calories so low getting to have the over 100 grams of protein...

If you want to see the plan I have made (tho I might change next week the protein bar for a fake meat snack because it has less calories), here is a link:

http://www.myfitnesspal.com/blog/mandylaney/view/desperate-and-determined-411130

vtachycardia

I am not vegan but I now rely on adzuki beans to fulfill my essential amino acids,, two cans provides 72grams of protein, I then require another 50 for my aims. In the future I will use protein powder to reach 180 grams per day, but keep using the beans.

One can of beans provides the rda for amino of a 75 kilogram person.

fizzletto

If you're not into beans and all that jazz (like me), go with fake meat all the way - it's usually packed with protein to replace that which you'd get from meat.

vtachycardia

If you're not into beans and all that jazz (like me), go with fake meat all the way - it's usually packed with protein to replace that which you'd get from meat.

Protein, or protein with a full essential amino acid profile.

HilaryBoBilary

I've been a vegan for a couple of years now and I feel that the more that my variety of foods has grown, the less I've had to worry about not getting enough of the right nutrients. Variety is the spice of life! Eat your greens, mix up the colors of the rainbow.
If you are concerned about falling short with protein, a raw blend proteinpowder is a great way to go. You can throw it into smoothies or oatmeal or whatever, just mix it up with water.
Another staple in my home is Nutritional Yeast Flakes. I love the stuff. Great flavor on veggies, popcorn, or anything you want to add a little "nutty/cheesy" zip to! 9g protein. 14g carb. 1g fat. Gluten-free. Packed full of vitamins like b-12! Give it a try!